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February 11, 2020

CrossFit

Warm Up:
OH Shoulder/Hollow body Prep
3 rds (10:00 cap)
10m Inch Worm to Tuck Jump
5/5 Tempo 3112 1/2 Kneel Press (Landmine/DB/KB)
:3 -:5 Pull-up Iso Hold at top

Strength:
15min clock
4 x 8/8 Landmine Press
4 x 6 St. Pull-ups

WOD:
18min AMRAP
15 Box Jump
12 Push Press (115/85)
9 T2B
*Compare to 2.20.18*

QuickFit

Warm Up:
2rds (5:00 cap)
10m Inch Worm to Tuck Jump
:5-:10 L-Hang / Knee Hang Iso Hold
5/5 Tempo 3112 1/2 Kneel DB Press

WOD:
15min AMRAP
15 Box Jumps (20/14)
12 DB Push Press (50/35)
9 T2B

Barbell
Decline Dumbbell Bench Press Pyramid (5)
Seated Barbell Press – 5×8 (Straight)
Tricep Kickbacks – 5×10/10 (Slow)
Superset x 5
A) Standing Arnold Press 10
B) Landmine Rear Delt Raise 10/10
Buddy Curl Cashout 12 to 1

Posted on

January 23, 2020

CrossFit

Warm Up:
OH Shoulder/Hollow body Prep
3 rds (10:00 cap)
10 DB Goblet Squat Jumps
10 Standing Hollow Lat Pull Down
5/5 DB Snatch (Build to working weight)
5/5 1/2 Kneel Landmine Press (build)

Strength:
15min Clock
4 x 8/8 Landmine Press
4 x 6 Strict Pullups (scale to Toe Assist)

WOD:
8rds
4/4 Alt DB Snatch (50/35)
8 DB Goblet Squat
8 T2B
8 No Press Burpee

QuickFit

Warm Up:
2 rds (5:00 cap)
10 DB Goblet Squat Jumps
5 T2B Progression
5/5 DB Snatch (Build to working weight)

WOD:
8rds
4/4 Alt DB Snatch (50/35)
8 DB Goblet Squat
8 T2B
8 No Press Burpee

Barbell
Rack Pulls Build to Heavy 5
Landmine Row 5×10 (Build) then 1MR 80% drop
Superset 5x
a) 10 Plate Raises (45/25)
b) 15 PVC Banded Lat Pulldowns
Rack Run DB Curls 4xMR (3 weights)
Accumulate 100 Elbow to Knee Crunches

Posted on

November 21, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10 Banded Front Rack Squats
10 Shoulder Scarecrows (change plate/light DB)
:20 Ring Pulse or Iso Hold
5/arm EB 1/2 Kneel Landmine Press

Strength:
15min clock
4×5 St. Landmine Press
4×5 Strict Dips

Partner WOD:
20min AMRAP
20 Hang Power Cleans
20 Front Squats
20 Push Press
*Partners choose weight prior to WOD* (75/55) – (95/65) – (115/85) 1 work; 1 rest, split however

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10 Banded Front Rack Squats
10 Shoulder Scarecrows (change plate/light DB)
10 Goblet Press (light KB)
10 Banded Row

Partner WOD:
25min AMRAP
Partner 1:
10 DB Hang Cleans
10 DB Squat
10 DB Push Press
Partner 2:
400m Row
*Partners work simultaneously, switch when both have completed their work*

Barbell
Pendlay Row Heavy 5
Chin Ups 4×8
KB Pull-Through x 4
Superset 4x
a) Bench Dips 4×10
b) Double Bent over DB Row 4×10
Opt Trunk: Acc. 50 Hanging Knee Raise

Posted on

October 22, 2019

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 8-12/side Side Plank Rotations
2) 8-12/arm BU KB Press (light)
3) 5-10 Perfect Push ups

Strength:
15min clock
Landmine Press 4×5
Dips 4×5

WOD:
Death by Burpees
*20min cap*
**Compare to 8.29.18**

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 8-12/side Side Plank Rotations
2) 8-12/arm BU KB Press (light)
3) 5-10 Perfect Push ups

WOD:
10rds
:30 Max Cals
:30 Max Burpees
1:00 Rest
*Alternate AB & Rower each round*
**Score is calories + burpees
Finisher:
3rds
8/8 Getup Situp
12 Straight Leg Lifts

Barbell
Floor press 4×6 build
DB push press 4×8
Weighted push up 5×10, building
Iso front/side raises 4×10, straight
Trunk: X Man, Heel Raise, Crunch 3×20 each

Posted on

October 1, 2019

CrossFit

Warm Up:
3 mins DU practice
THEN- EMOM 12mins:
1) 6/6 side plank rotations
2) 6/6 EB 1/2 Kneel Landmine Press
3) :15 x2 Ring or Box Static hold
4) 10 Athletic Burpees

Strength:
15min Clock
5 x 5 Landmine Press
5 x 5 Dips

WOD: “Doublemint”
12min AMRAP
10 Burpees
20 Cal Row
40 Double Unders (Lateral Hops)

BodyFit

Warm Up:
3 mins DU practice
3 mins ROWER
THEN- EMOM 12mins:
1) 6/6 Side Plank Rotations
2) :30 to :45 Calf Raise Hold
3) 10 Ring Face Pulls
4) 10 Athletic Burpees

WOD: “On/Off”
5rds
1:00 / 1:00 Cal Row
:45 / :45 Double Unders
:30 / :30 Burpees

Barbell

Seated strict 4×8 build 
Decline bench 4×10 straight 
Super set: Dips 4×6, front plate raise 4xMR
Wall sit hammer curl 4×15 straight 
Optional: Evil wheels, accumulate 80

Posted on

September 17, 2019

CrossFit

Warm Up:
Shoulder DROM
3 Rounds
5/5 Bottoms-up KB press
6 Box Jumps (build)
10 Kips/Kipping Practice

Strength:
15 Minute Running Clock
Landmine Press 4 x 6/6
Dips 4 x 6

WOD:
10 Minute AMRAP
10 T2B
10 Box Jumps (24/20)
10 S2OH (115/85)

BodyFit

Warm Up:
Shoulder DROM
3 Rounds
5/5 Bottoms-up KB press
6 Box Jumps (build)
10 Kips/Kipping Practice
:10 AB Sprint

WOD:
20 Minute AMRAP
10 T2B
10 Box Jumps (24/20)
10 S2OH (115/85)
10 Cals AB

Posted on

September 3, 2019

*Last call for tickets for the Alpha Pirate tailgate this coming Saturday September 7th. If you would like to join us please make sure to sign up in the back today so we can account for your tickets. Hope to see you all there!*

CrossFit

Warm Up:
DROM
3 Rounds
6/6 Bottoms up KB press
10 Plate Touches
8 KBS – Russian (Build)
Double Under Practice

Strength: Landmine Press
All Levels: 4 x 8 (Build)

WOD:
5 Rounds
5/5 Rotational Ball Slams (25/20)
15 KBS – Russian (AHAP)
20 Double Unders (3:1)
Rest :60

BodyFit 350

Warm Up:
3 Rounds
20 Double Unders/Practice
10 American KBS
8 Pushups
8 Ring Rows
5/5 Lunges

WOD:
50 Double Unders
50 American KBS
50 DUs
50 HRPUs
50 DUs
25/25 KB Lunges
50 DUs
25/25 KB Rows
50 DUs
500m Suitcase Carry

Barbell Class:
Bench Press – 5RM *for today*
MR Weighted Dips (25#) x 3 – score total reps
Seated Incline DB Press – 3 x 20

Posted on

July 17, 2019

Warm Up:
Overhead Prep
3rds
8/8 Single Arm DB Press (Build)
6 Strict No Jump Burpees
12 KBS – American (Build)

Strength: Landmine Press
10 – 8 – 6 – 4
*Add weight each set

Partner WOD:
18 Minute AMRAP
Accumulate 100 Burpees
Partner 1: Burpees
Partner 2: Ball Slams
*Partners work simultaneously, rotating movements on the minute until 100 Burpees are complete*
Into
50 Devils Press (40/25)
*Rotate every 1:00
Remaining time MR Cals AB
*Score is total Ball Slams + Total Cals*